The ketogenic diet mainly consists of strict restriction of carbohydrates along with moderate number of proteins and high amount of fats. It typically includes 5% of Carbohydrate, 20% of protein, and 75% of healthy fats as shown in the figure below.
This diet is usually followed by individuals who want to shed belly fat in quickest time possible as well as people with Type 2 Diabetes mellitus along with people suffering from epilepsy. So, what happens to the human body when it undergoes ketogenic diet? Let’s find out!
1.) CARBOHYDRATE RESTRICTION.
- Due to the daily carbs reduced to ~20-50 g/day, the blood glucose tends to fall.
- The insulin secretion decreases along with increase in glucagon levels.
2.) HORMONAL AND METABOLIC SHIFT.
Low insulin causes: -
- Decrease in glucose uptake by cells.
- Decreased glycogen synthesis in liver and muscle.
- Increased lipolysis in adipose tissue via lipase.
- Free Fatty Acids (FFAs) are released into blood.
3.) HEPATIC KETOSIS.
- The liver then converts fatty acids into ketone bodies.
- Acetyl-CoA to ketone bodies namely (Acetoacetate, Beta-hydroxybutyrate, Acetone)
- This state is called nutritional ketosis.
4.) KETONE UTILIZATIZATION
- The ketones are released into the bloodstream and further transported to brain, muscle and heart.
- They are converted back to Acetyl-CoA, and it enters TCA cycle which lead to ATP production.
- The brain gets ~60-70% of energy from ketones during ketosis.
5.) EFFECTS ON APPETITE AND WEIGHT LOSS.
- Ketones supress Ghrelin (hunger hormone), which leads to stable blood glucose and fewer hunger cravings.
- High fat + moderate protein leads to increased satiety.
- Fat oxidation in the body increases which eventually leads to fat loss.
- It also reduces insulin demand and improves insulin sensitivity.
- Thus, it is very useful in Type 2 diabetes and metabolic syndrome.
6.) NEUROLOGICAL MECHANISMS.
- The ketones lead to production of GABA (inhibitory neurotransmitter).
- Reduced glutamate activity and improved mitochondrial function.
- Increase in neuronal excitability leads to fewer seizures.
7.) INFLAMMATORY AND CELLULAR EFFECTS.
- Reduced oxidative stress along with reduced inflammatory markers.
- activation of APMK.
- Inhibition of mTOR pathway.
- Improved mitochondrial efficiency.
So, this was a detailed presentation about the mechanisms involved in the ketogenic diet. I would like to know if any detail is missing and please feel free to comment about it. In the next one I’ll be writing about what foods should be eaten and what should be avoided.
MBH/AB